Iron Addict -get Lean For Wedding Log

[Iron Addict]

Thought id create a log on here , to track my progress over the next couple of months and also keep me accountable.
And hopefully get advice and learn from some of your guys.

Background Info.

Age: 27
Weight: 192lbs
Body fat - Not Great !
Weight training : Since i was 18 pretty consistently while also playing rugby.

Job : I work in Marketing and IT so have a pretty sedentary job so not too active apart from training and cardio.

Goals
I get married on the 12th August this year , so short term goals are to get in decent condition for my Wedding and honeymoon.
Be happy to get down to a low teen bodyfat 12% or even lower.
And then longer term goals will be to maintain a lower bodyfat long term.

I will try and get some pics uploaded this week.

Plan

I will be training push pull legs repeat so i hit 5 session per a week - Following a JP style approach , progress lifts over each session.
Cardio will be done 20 post workout at a moderate intensity on weight training days.
Days off from lifting i will incorporate some HIT style cardio workouts 20 min followed by some steady state cardio 20 mins.

Diet
Layout of diet will be Pro/Fat Meals & Pro until post workout , then swap over to Pro/Carb Meals

Diet i have currently planned out will be as follows:

Training days

M1 - (7.30) - 300ML Egg whites , 1 whole egg , 100g smoked salmon scrambled.
M2 -(12.00) - 170G Cooked chicken Breast , Green veg , 20 g Almond Butter
M3 -(17.00) 30G Whey , 30 g Casien , 20g Almond butter
Train
Postwokout ( 19.45) - 50g Whey , 70g of carbs via (Cocpops , white rice , bagels) Basically fast carbs as low fat as poss.
M5 - (21.00) - 170G Cooked chicken , 40g carb ( White potato or rice) & Greens
Pre Bed - 50g blueberies , 150g low fat cottage cheese , 30g whey

Comes to around
Cals : 2170
Pro : 285
Carb :100g
Fat: 63g


Non Training days : Basically the same , keeping carbs under 100g per day

Weekend i let myself to be a little looser with diet to allow for meal with family , fiance etc , still keep cals around the same bring protein down to 1g/lb and bring fats down to allow for more carbs.
Obviously any input on training or diet would be great.

600mg Test per week , 100 mg var daily ( Been running this for the last 4 weeks )
Will run another 2 weeks of var and then drop that out and continue to run test at the same dose.
10 weeks from my honeymoon will introduce 200mg Tren Hex per a week ( Never used before so just want to start low and asses my tolerance)

Any input would be much appreciated really want to crack this and get in decent nick.

 

[Iron Addict]

Push session 24/4/17

Smith incline press
25kg a side 1st set x10
2nd set x 8
3rd set 20kg a side x 12
(Go up in weight on first set aim 6-8reps)

Shoulder hammer strength press
1 set (6-8) 35kg per side x 8
set 2 35kg x 8
Set 3 25kg x 10

Dips
bw +20kg rp x 10,4,3 dips bw +10kg x 8

Decline hammer strength press
50kg per side (6-8) x 6
40kg per side x 7
35kg per side x 10

Db laterals rp (30) 12kg x 16,8,4(28) + 10 partials
Upright row x bar 35kg + 7 kg bar x 15
Set 2 x12
Tri straight bar push down rp
(20+)30kg x 10,4,4 (18) drop 20kg x 7
drop 15 kg x 10
Abs 3 sets of machine crunch
3 sets of lying leg raises
20 mins cardio x trainer level 13 280 cals

Diet totals yesterday
Cals: 1721
Pro:270g
Carb:60g
Fat:41

Cals low yesterday but ate over maintenance on Sunday , so just lowered cals to try and offset that

 

[Iron Addict]

Tonight's pull session

Pull day
Back thickness (no lower back loading) x 2
Seated Hammer Plate Loaded Row
1st Set (6-8)80kg x 11
2nd set 90kg x 8
2nd Set 79kg (12-15)x15
Added a extra set as the first set was too light and hit above my target

Back width
Underhand Grip Pulldowns
Rest Pause Set 75kg 15+ 11,5,3 (19)
2nd set (12-15 reps) 50 kg x 13

Back thickness x 2
Deadlift
1st set (5-7) 170kgx6
2nd set(10-12) 140 x 10

Back Width
High Lat Row ( Hammer Strength)
1st set (8-10) 40kg x 12
2nd set 50kg x 8


Seated cable row wide d grip bar
70kg x7
55 kg x 13

Biceps
Straight Barbell curl
RP Set 20+ 30kg(plus bar) x 11,5,4

Rear delt
Rear Pec Fly
Rp Set 50kg forgot to log these as phone went dead

Ab machine 3 sets to failure
2 sets of lying leg curls to failure

20 mins cardio x trainer

Pretty happy with that session , need to work on getting deads back up in weight !

Broke my hand playing rugby 8 weeks ago only had my cast off 2 weeks so grip strength isn't too great after not really training upper body effectively for the best part of 6 weeks

Cals today : 1900
Pro: 273g
Carb:80g
Fat:60g

 

[Iron Addict]

Last Nights Leg Session !

Couple fo warm up sets on leg extension just to get some blood and warmth in quads

Smith Front Squat (All weight minus bar etc)

Set 1 (10-12) 50kg x 13
Set 2 (6-8) 60kg x 8

These dint feel as comfortable as they have done in the past , last 2 reps on the last set were grinders.

Leg Press

Set 1 (10-12) 300kg x 13
Set 2 (6-8) 320kg x7
Set 3 (20 + Set) 280kg x 20 ( Took a couple of pauses between some reps legs were on fire)

Leg Extension Muscle Round

35kg x 4,4,4,4,3,2 ( Slow contolled reps with hard flex at the top part of the movement) absolute killer.

Lying Ham Curl

Set 1 (10-12) x Pin 6 x 12
Set 2 (6-8) x Pin 7 x 7

DB SLDL

Set 1 (10-12) x 40 kg DBS x12
Set 2 (6-8) x 46kg DB x 8

Calfs smith calf raises ( 2 second pause at contraction , 2 sec pause in bottom position )

Worked up to 120kg x 15 x2

Abs
Lying ab machine 3 x sets to failure ( Added 20kg to machine)
2 sets of lying leg raises to failure)

No cardio Last night as legs were fried !

Cals yesterday was
Calories:2144
Pro:283
Carb:133
Fat:52

 

[jaeker]

Are you staying on cycle till August? Are you taking your gear with you on your Honeymoon, just about to look at your lifts as I'm only through the first bit. Good luck bro

 

[Iron Addict]

Are you staying on cycle till August? Are you taking your gear with you on your Honeymoon, just about to look at your lifts as I'm only through the first bit. Good luck bro

Hi Mate

Yeah ill be staying on till august will be having bloods done every 4 weeks from medi checks to make sure everything health wise is okay if not i will stop and re asses , to be honest i rarely get sides blood pressure etc is always perfect never out of range !
I wont be taking gear away with me ( we are in dubai for 2 nights then of to Mauritius ) will just shoot some test before i go cruise for a couple weeks when i get back and then run a power pct.

Upper body lifts arent too great at the moment. ( was unable to train upper for 6 weeks due to broken hand) but hopefully strength will start to shoot back up in the next couple of weeks !

 

[jaeker]

Hi Mate

Yeah ill be staying on till august will be having bloods done every 4 weeks from medi checks to make sure everything health wise is okay if not i will stop and re asses , to be honest i rarely get sides blood pressure etc is always perfect never out of range !
I wont be taking gear away with me ( we are in dubai for 2 nights then of to Mauritius ) will just shoot some test before i go cruise for a couple weeks when i get back and then run a power pct.

Upper body lifts arent too great at the moment. ( was unable to train upper for 6 weeks due to broken hand) but hopefully strength will start to shoot back up in the next couple of weeks !

I'm sure with that volume of training and a little help from the gear, you will get some good lifts in mate. Be good to watch the progress. Get ripped or die trying hey, J

 

[Iron Addict]

I'm sure with that volume of training and a little help from the gear, you will get some good lifts in mate. Be good to watch the progress. Get ripped or die trying hey, J

Yeah hopefully see some good progress , really focusing on progressive overload now , Great for the mind set as always gives me target to beat in the gym and keeps me focused !

 

[Jordan1992]

Doesnt seem like you need any advise mate, training looks solid. Steroid use is sensible and moderate, only thing i personally would change is protein and carbs, would lower protein and add in more carbs pre workout. But if your energy levels arnt suffering wouldnt touch at all

 

[Iron Addict]

Doesnt seem like you need any advise mate, training looks solid. Steroid use is sensible and moderate, only thing i personally would change is protein and carbs, would lower protein and add in more carbs pre workout. But if your energy levels arnt suffering wouldnt touch at all

Once i put the tren in i think i will adjust diet slightly , add some carbs pre workout too !

Diet is really one area were a coach would be useful as i always tend too second guess myself , as im getting married in august and paying for a wedding paying a coach isnt feasible at this moment in time unfortunately , will deffo be looking at using one in the future though love the progressive overload pronciples so likely to go with Corrine ingham or Jordan peters .

 

[Iron Addict]

Last Nights Push Session

Incline DB Press

Set 1 (6-8) 40KG X 10
Set 2 -10% 36kg x 11
Set3 -10% 34kg x 12

(Slowed reps right down and focused on really using my chest , in the past i have been guilty of using heavier loads and blasting through the sets withou actually having any feeling in my chest)

Flat seated Hammer Chest Press

Set 1 - Rest Pause Set 15+ 35kg a side (9,3,2) (14 Reps in total , short of target but i will keep progressing these.
Set 2 25kg a side x 10 (Focusing on TUT)
Set 3 20 kg a side x 12


Cable Crossovers

Didnt log weights here for some reason , basically 3 15 + reps sets just to get some blood in the muscle)

DB Shoulder Press

Set 1 6-8 30kg DB X 8 (Last 2 reps spotted)
Set 2 26kg x 10
Set 3 24kg x 9
( Not DB shoulder pressed in months , one exercise ive shied away from so will looking to really progress these)

Seated Machine Stack Laterals

Set 1 RP Set 20+ , 55 x 13,6,3 (23)
Set 2 40 x 10 ,Drop 30 x 10 Drop 20 x 8

DB Shrugs

Worked up to 46 kd DB for 2 sets
Set 1 46kg x 12 (2 Second hold at contraction)
Set 2 46 kg x 10 (2 Second hold at contraction)

Lying Floor DB tricep press

Set 1 30kg DB X 6
Set 2 30kg DB X 6
Set 3 26 kg X 12

Rope tricep Push downs

Set 1 RP (20+) Set pin 3 x 14 , 4,3 (21)
Set 2 15kg x 6 Drop 10kg x 10 Drop to 5 kg x Failure.

This pulley machine is pretty heavy , think its just a single pulley.

Reverse Tri Single arm pulldown

Just 2 15+ sets here to flush some blood in to tris !

Lying Leg Raises

3 sets to Failure

20 Mins cardio ( 15 on starimaster , 5 on crosstrainer)

Totals Food breakdown was

Calories :1989
Pro : 280
Carb:96
Fat:53


Today is a rest day so just going to head to a different gym later do 30 mins cardio then hot tub and steam room , try and loosen off legs and back ready for a pull session tomorrow.

 

[Iron Addict]

Pull session

Db rows
Set 1 6-8 x 42kg x 11 (up weight next time )
Set 2 8-10 42 kg x 10
Set 3 10+ 40kg x 12

Pulldowns
Set 1 rp set x 70 kg x 9,4,2*(15)
Set 2 x 60 kg 10 drop 50kg x 5 drop 40kg x 4

Bent over row

Set 1 6-8 100kg x 7
Set 2 10-12 90 kg x 10
Set 3 12+ 80kg x 12

Rack pull
Set 1 6-8 x 150kg x10
Set 2 170 kg x 7
(Not done these in a long while so these 2 sets were to assess were I am loading wise )
Standing Db curl
RP Set 15 16kg Db + 8,4,3 (15)

High cable curls
Set 1 x pin 3 x 13
Set 2 x pin 2 x 15
Set 3 x pin 2 x 14

Rear delt rope face pulls
35kg x 15 x 2
Then did a triple drip set from 30kg - 10kg

Ab machine 3 sets to failure

Cardio 20 mins on stepper added in some 30 second interval then 45 second rest)

 

[Iron Addict]

Had a busy weekend with wedding stuff and also a friends engamenrt party food wasn't great too much shit food !

Got my stag do next Friday - Monday in Budapest after that leaves me 12 weeks till.my wedding so will be 100% with everything ! No excuses , just got a treadmill today so will be moving cardio to am fasted 25 mins x 5 per a week to start and will increase as diet stalls

Anyway tonight was legs

Leg extension

Set 1 -(8-12) 40 kg x 12 ( flex hard at the top)
Set 2 (8-12) drop weight slightly 35 kg x 10

Hack squat

Set 1 (10-12) 80kg x 15
Set 2 (6-8) 100kg x 10
Up weights on these next time


Leg Press

Set 1 (10-12) 300kg x 10
Set 2 (6-8) 320kg x7
Set 3 (20 + Set) 280kg x 20 ( Took a couple of pauses between some reps legs were on fire)

Lying Ham Curl

Set 1 (10-12) x Pin 6 x 11 pause +1 (lower back pumped )

Set 2 (6-8) x Pin 7 x 6 pause plus half a rep lower back was
pumped here crippled !

Sldl

Lower back was still giving me grief here

60 kg x 12
80kg x 10
100kg x 7


Calfs smith calf raises ( 2 second pause at contraction , 2 sec pause in bottom position )

Worked up to 120kg x 15 x2 drop 100kg x failure

Abs
Lying ab machine 3 x sets to failure ( Added 20kg to machine)
20 mins of cardio 10 incline walk fast pace , 10 mins stair master

Cals yesterday was
Calories:2020
Pro:281g
Carb:104g
Fat:46g

 

[Iron Addict]

Push session 03/05/17

Flat DB Press

Set 1 (6-8) - 42kg x 9
Set 2 Drop 10% (Beat or match reps) 38kg x 12
Set 3 Drop 10% (Beat or match reps) 36kg x12


Shoulder hammer strength press
1 set (6-8) 40kg per side x 5 (Missed Target too much of a jump in weight from last time 35kg per side)
set 2 38 per side kg x 8
Set 3 30 kg per side x 6 (Power Just went here)
Set 4 28kg per side x 8


Decline hammer strength press
50kg per side (6-8) x 7
40kg per side x 10
35kg per side x 11
(Beat all targets on all set from the last time i done this exercise)

Db laterals rp (30) 12kg x 18,8,4 (30) Beat Targets

Cable Crossovers
4 sets of these ranging from 20 reps down to 8 (Heaviest set) More of blood flow sets

Upright row smith x bar +10kg x 15
Set + 20 kg x 10 , pause 10 seconds 5 more reps

CGBP Smith

40 kg x 10 ( Left Wrist was in bit here so just left these ) will move these to 3rd exercise on push days so im fresher)

V bar push down rp
(20+)30kg x 10,8,5 (25) drop 25kg x 7
drop 15 kg x 10

Single reverse push downs

10kg x 20
10kg x 15



Abs 3 sets of machine crunch
20 mins cardio x trainer l

Diet totals yesterday
Cals: 2053
Pro:286g
Carb:117g
Fat:44g

 

[Iron Addict]

Pull session last night

Back thickness

Seated Hammer row plate row
Set 1 6-8 95 kg x 8 (up 5 kg on last session)

Set 2 10-12 x 80kg x12 (up one rep on last session)

Set 3 15+ 70kg x 15

Back thickness
Deadlift
Set 1 5-7 170kg x 7 (up 1 rep on last session)

Set 2 10-12 140kg x 11 (up one rep on last session)

Back width
Underhand Pulldowns
Set 1 rest pause 80kg x 9,3,2 (14) up 5kg on last session

Set 2 60 kg x 12 (up 10kg on last session)

T bar row
Set 1 6-8 75kg x 7 x2 sets
Set 2 10-12 65kg x 11

machine dual row
Set 1 6-8 85kg x 8
Set 2 70kg x 12

Alternate Db curl
Set 1 rest pause (20+) 14 kg x 9,6,6 (21)
Set 2 12kg x 9

Rope hammer curl muscle round

30kg x 4,4,4,4,4,4 ( failed on last rep of final set)

Rear delt Pec Fly
Didn't log these worked up to 50kg x 12-15 for 3 sets then drop set down to 20kg

Lying incline leg raises x3 sets to failure

10 min cardio on srairmaster did 20 min am fasted cardio on treadmill

Cals:2083
Pro:283
Carb:90
Fat:55